A Seed of an Idea

Autumn is in the air. The light is changing and getting that particular amber glow that appears at the end of the day. Jewel-toned flowers provide the final blast of color in our gardens and the last of the summer crops are being harvested. We are starting to ready ourselves for a new season. 

One way we can do this is to acquaint ourselves with the health benefits of seeds, which lend themselves perfectly to autumn foods and drinks. This is particularly useful if you are one of the approximately 10 million people in the U.S. who has a tree nut or peanut allergy. While many plant-based or vegan recipes use nuts as bases or ingredients, seeds can be good replacements in many cases (although please double-check for allergies). Seeds offer a wealth of health benefits and are easy to integrate into your daily meals and snacks. Let’s start gathering! 

*Friendly reminder: Seeds are higher in calories so a little goes a long way to reap the benefits. Be sure to keep your intake moderate.

Chia-Once only used to slather terra cotta planters, they are now considered a full-fledged superfood. This is due to the fact that they contain the highest amount of omega-3 fatty acids of any plant source, are full of fiber, and are a complete protein (meaning, they contain all 9 essential amino acids that our body does not produce on its own). Note: They absorb 10-12x their weight in water. Consume carefully and mix thoroughly into other ingredients. Uses: Sprinkle on yogurt, mix into granola/trail mix or baked goods, smoothies, chia puddings, in salads for crunch.

Fennel-High in manganese, iron, calcium, magnesium, fennel seeds contain a wealth of plant compounds that help with bone and heart health and are highly anti-inflammatory. Chewing fennel seeds, which have an anise/licorice flavor, has shown to be a natural breath freshener and help with digestion issues. Note: Consult your doctor first if you have blood issues, are on medications, or are pregnant. Uses: Bake into breads/crackers, sprinkled on salads, use in stocks and soups, and rubs for grilling veggies and meats

Flax-A little seed with a big punch! They are high in fiber and omega-3 fatty acids, as well as a phytochemical called lignans. Use ground flaxseeds rather than whole, as they are easier to digest which helps them be more beneficial to us. Note: Store ground flaxseed in the refrigerator or freezer so that the oils do not go rancid. Whole flaxseed can simply be stored in a cool, dark place. Uses: Mix into smoothies, oatmeal, yogurt/yogurt parfaits, add to cookie and muffin batter or granola, mix with water to form a “flax egg” (vegan alternative to eggs in baking)

Hemp-Yet another little gem brimming with omega-3s and fiber, as well as a source of complete protein. Containing good amounts of Vitamin E, iron, folate, and potassium, hemp works to reduce inflammation in the body and boost heart health. Note: It does come from a plant within the Cannibis family but contains less than .3 THC content, making it non-intoxicating. Uses: Along with food products such as seeds/oil, hemp is used for making textiles, paper, building materials, and body products.

Pomegranate-While not generally included on lists of seeds, these are important to not overlook. The juicy, red “arils” of this fruit actually enrobe the white seeds of the fruit. These seeds contain Vitamin K, loads Vitamin C, potassium, and fiber, all the while being low in calories. They are high in antioxidants (the clue is in the deep red color-the anthocyanins) which help tamp inflammation in the body providing, among other things, protection against certain cancers. Note: Pomegranate seeds can lead to digestive distress in dogs, so don’t share these with your pup! Uses: Beautiful scattered in salads or in vegetable dishes, on yogurt and hot cereal, or just as a healthy snack

Poppy-Small but mighty, blue-gray in color and possessing a fabulous crunch! Full of fiber, minerals such as potassium, iron, copper, and magnesium, and B-Complex vitamins, and they also contain Oleic and Linoleic acids, which help lower LDL cholesterol and raise HDL cholesterol. Note: Yes, they come from the dried pod of the opium poppy, but they have no negative side effects. It is not advised to go for a drug test if you’ve had a muffin or bagel with poppy seeds. You may test false-positive. Uses: Wonderful in granola and in baked goods such as breads, muffins, and scones, also salad dressings and sprinkled on salads. Also good in rubs for meats.

Pumpkin/Pepitas-Great source of calcium, fiber, Vitamin E, potassium, and magnesium, which is particularly helpful for bone health/formation. They have also been found to contain “sterols”, which work to lower LDL cholesterol. Note: White pumpkin seeds and green pumpkin seeds are the same thing-the green is just the outer covering. Uses: Pumpkin seed oil is delicious in salad dressings, sprinkled in salads or on soup, in roasted squash dishes or granola, as a topping for ice cream or crackers, or just eaten as a snack

Sesame-Iron, fiber, and calcium are packed into this flavorful seed. Along with zinc, sesame seeds contain many nutrients that boost your immune system. They can provide anti-inflammatory and antioxidants effects, and also contain phytoestrogens, which may aid in menopausal symptoms. Note: Be aware when cooking with sesame, as this allergy has become more common. Uses: Vegetable and Asian noodle dishes, cookies, crackers and bread, in granola and sprinkled on salads

Sunflower-Very high in Vitamin E and magnesium, along with other nutrients like selenium, folate, copper, Vitamin B6, and zinc. Their healthy fats make them good for cardiovascular health and phytosterols help reduce cholesterol. Note: The shells are very fibrous and can harm the digestive tract, so it’s better to not eat the shell. Also, look at labels to note salt content in packaged sunflower seeds. Uses: Roasted for snacking with sweet or savory spices, in granola/trail mix, sprinkled on autumn soups, in yogurt and oatmeal and salads, and on crackers

If you choose to incorporate more seeds into your diet, you will quickly see how versatile and delicious they are; sweet or savory, baked, sautéed, or raw, there are boundless ways to use and enjoy these little morsels of protein and goodness. Additionally, you can never go wrong with adding more healthy ingredients into your cooking or snacking, for the more good things you edge in, the less room there is for unhealthy items. In the case of seeds, small little additions can make a big difference.

-Originally published in E.P.I.C. Magazine, Sept/Oct 2020

Photo by Cathal Mac an Bheatha on Unsplash